Waking up from a drinking or using dream can be frightening. These dreams can take your mind and reactions right back to the situations in which you used to drink or use—the things you’ve worked so hard to change. You might wake up feeling confused, like you’re doing something wrong in your recovery, or even worried that you’ve somehow lost your hard-won recovery.
The truth is, relapse dreams are common among people in recovery. In this blog, we’ll look at why people experience drinking or using dreams, how common they are, and what you can do if you encounter one.
What is a relapse dream?
A relapse dream is simply a dream in which you dream about returning to using, or dream that you have already relapsed. These dreams can be vivid. When you wake, you might feel terrified, ashamed, guilty, remorseful, and relieved.
When I experienced my first drinking dream in early recovery, I remember feeling very confused. And I didn’t feel relieved when I woke up. I felt shame, confusion, and fear about what the dream meant. I remember worrying that I’d not worked hard enough on my recovery or that the dream was some kind of premonition that I was going to relapse in real life. Spoiler alert: I didn’t.
I am not alone. According to researchers John Kelly, Professor of Psychiatry in the Field of Addiction Medicine at Harvard Medical School, and M. Claire Greene, PhD, of Johns Hopkins Bloomberg School of Public Health, around a third of people who have resolved a significant alcohol or drug problem experienced a relapse dream. However, these dreams tend to lessen the longer you’re in recovery.
What do relapse dreams mean?
Researchers found that those who experienced a relapse dream tended to have more severe substance use histories, which impacted the person’s nervous system. However, it takes time for the body to adapt to a new and healthier lifestyle.
“The association between the decreasing frequency of these dreams and the length of time in recovery suggests that, as the body and mind gradually adapt to abstinence and a new lifestyle, psychological angst about relapse diminishes,” Kelly explained to Science Daily.
Substance use disorder can have a profound impact on the body and brain. Using drugs or consuming alcohol (especially large amounts or over a long period of time) have a significant effect on the quality of sleep, including the deep sleep associated with dreams.
We mostly dream during rapid eye movement (REM) sleep, when the brain consolidates memories, reorganizes, and reprocesses emotional experiences. Some changes people experience during REM sleep include changes in sleep patterns and quality.
Kelly explains: “REM sleep and deep wave sleep undergo important changes, even long after people enter recovery, and these relapse dreams may be indicative of the healing process and brain-mind stabilization that occurs with time in recovery.”
However, it’s important to note that the frequency of relapse dreams usually decreases along with the length of time in recovery.
Bottom line: Relapse dreams are normal. Your brain is healing, and your dreams will decrease in frequency and intensity the longer you’re in recovery.
What should I do if I have a drinking or using dream?
You don’t need to worry if you experience a relapse dream. Drinking and using dreams happen to a third of people in recovery and are a sign your brain is healing.
Some things you might consider doing if you experience a relapse dream include:
- Reality check: Remember, it’s just a dream. It doesn’t mean you’ve returned to use or done anything wrong with your recovery.
- Prioritize sleep: Getting enough sleep is essential in early recovery, giving your brain and body time to recover. Try to go to bed at the same time every night and get a minimum of 8 hours sleep. It may also help to do something relaxing before bed, like listen to a meditation.
- Talk about it: Speak to your therapist, sponsor, or recovery community about your dream.
- Move your body: Regular movement, like walking or going to the gym, is a great way to strengthen your body, improve your sleep, and improve your overall health and well-being.
- Engage in self-care: Do something to calm your brain and nervous system, such as going to a yoga class, meditation, massage, or long bath.